The start of autumn can be tricky to navigate. Not only do you wave goodbye to the relaxed, carefree vibes of summer, but you also have to come to terms with the shorter days at the same time as the weather becomes increasingly cold, wet and grey.

As a result, we often find ourselves feeling a little drained. While September might traditionally represent the energy and motivation of back-to-school season, the busyness of the summer months can make finding that sense of excitement and new beginnings a real challenge.

But this post-summer slump needn’t be a long-term thing. While the idea of curling up in bed and hibernating until Christmas might seem like the only solution, there are plenty of simple ways to shake off the malaise and give your energy levels a boost as we head into autumn.  

To give you the tools you need to do just that, we’ve been speaking to experts from across the worlds of health and wellness about what it takes to get out of this seasonal rut. Here’s what they had to say. 

1. Make a plan for how you’re going to stay active over the coming months

“Moving into autumn the weather can often rain on our parade, so if you regularly exercise outside, have some indoor alternatives you can use instead to help you stay motivated and on track whatever the weather,” says Jonny Kibble, head of exercise and physical activity at Vitality.

2. Experiment in the kitchen

“Reframe the change of season as a refresh and a chance to kickstart some good habits,” suggests Steph Baker a registered nutritional therapist and Purolabs’ in-house nutritionist consultant. “Autumn is a wonderful season to start homing in on nutritious satiating home cooking, with broths, stews, soups and slow cooking taking centre stage.

“Set yourself a challenge to create one nutritional comfort recipe a week which contains seasonal vegetables. Root vegetables are at their very best during the coming months and are packed with nutritional value while also being gentle on the purse strings. You can also batch cook most autumnal recipes, making healthy home-cooked mid-week meals easier than ever.”

3. Get to the root of the issue

“Understanding the real reason why you’re feeling low on energy can make it easier to overcome,” explains Yana Mashukova, a health coach and founder of the personal training app Buttn. “Common causes include reduced sun exposure, decreased consumption of plant-based foods, lower activity levels, spending less time in nature and increased pressure from work, school and social obligations. To cope with these challenges, focus on simple yet effective strategies: prioritise sleep, eat well and stay active.”

4. Put joy near the top of your to-do list

“Joy doesn’t always happen by accident, especially if we’ve got ourselves stuck in a gloomy rut,” says Beth Stallwood, organisational development consultant and author of WorkJoy. “The antidote to gloomy days is to bring joy up your to-do list and make it a priority. Try to think of the things that bring you a little slice of joy that you can make part of your everyday routine with minimum effort. Perhaps it’s the smell of a new book or drinking a fresh latte – whatever floats your boat. “Aim for at least two a day and these micro-moments will boost you and get you motivated to do the medium-sized stuff,” she says.

5. Make plans to get excited about

“Although we may not be able to control the weather and the shorter, darker days can make us feel like we have less time, planning can help us to control what we can and give us things to look forward to,” says Yetunde Bankole, lead mental health and wellbeing coach at Vitality. “The school timetable can feel especially restrictive if you’ve enjoyed a lovely summer with your children, but by planning ahead, you can ensure you schedule in that much-needed family time.”

6. Be gentle with yourself

“To ease the transition back to routine, allow yourself time to gradually return to your obligations rather than diving straight in,” says Rebecca Moore, author of Radical Self-Care. “Carve out space within your day for mini self-care rituals that leave you feeling calm, grounded and restored. It could be as simple as a minute of anchoring breathwork in the morning or a five-minute walking meditation after lunch. You could also use a scheduled tea break to slow down and be present.”

7. Try journaling

“While we often crave structure after the summer holidays, it’s not uncommon to wake up during the night thinking about tomorrow’s to-do list,” says Jules Goldberg, founder of the sleep-tracking app Sleepwave. “Writing down your thoughts before bed is a great way to understand what’s on your mind and release any worries so that they don’t disrupt your sleep.”

8. Focus on the good things

“Shine a light on what you enjoy about this time of year – be it the autumn colours, the cosiness of warm winter clothes or the opportunity to spend time with new and old connections,” says Milly Green, creative wellbeing specialist at Soke Wimbledon. “If we can learn to accept our habitual negative or anxious thoughts and start looking at things in a slightly different way, we can have empathy for ourselves and thrive.”

9. Reward yourself

“Celebrate all of your wins, no matter how small,” recommends Gosia Bowling, Nuffield Health’s national lead for mental health. “Rewards act as motivators and help you acknowledge and feel proud of your accomplishments, and having a treat to look forward to makes you more likely to stick with a habit when you’re feeling unmotivated.

“Rewards will be different for everyone, so choose a reward that works for you. The most important thing is to make sure you practise rewarding yourself regularly.”

Images: Getty